>Track your calories and macros with MyFitnessPal or Cronometer. Works best on smartphones myfitnesspal.com (better for packaged food) cronometer.com (better for generic food/tracking micronutrients)
DO >count calories, all of them. >buy scales, be accurate in your measurements. autistically accurate. >learn how to cook and start cooking your own healthy meals. lean protein and green vegetables. >develop sustainable healthy lifestyle habits >eat a lot of protein (1g per lb of goal body weight) >cardio. learn to love walking. >start lifting weights! fatties have the advantage that they can build muscle while cutting, especially as complete beginners! >post your height/weight/screenshot of MFP/Cronometer food log when asking for advice
DON'T >eat refined sugars, they're terrible for you regardless of calorie count >eat processed foods, or at least try to avoid if possible >drink your calories. milk, soda, hot chocolate, fancy starbucks shit. forget it. >be a retard
Over the past decade I've been struggling with a slowly expanding waistline. In high school I was blessed with an ungodly metabolism and proclivity towards running/sprinting every chance I got. But somewhere around college I fell off of the running. I stopped growing upwards, but didn't stop eating like a growing teen, so I started growing out instead.
I've tried to combat it with calorie counting and weight lifting more than my fair share of times over the past few years, but I always wind up falling out. It's always the weight lifting first (miss a day, then a few days, then a week, then I feel demotivated and start eating like garbage again and go right back to my 220 lb self)
Thing is, I just don't find much interest in weight lifting over time. It winds up feeling like a chore, I don't get much out of adding more weight to the bar, and missing a day (I work a job that often requires random as fuck 12 hour shifts or night time callins... no hope of getting out of it for at least another few years right now) demotivates the fuck out of me.
Thinking back, the time I was at my best had nothing to do with weight lifting. I biked, swam, and ran constantly and was only 150 lbs going into college. Not muscular, definitely skelly mode, but I had no notion of worrying about my body fat %.
My question is, what is Jow Forums's opinion on just doing straight cardio. It's a lot more fun to me, and I feel like I'll stick with it better in the long run. I currently run a 5k once a week with my co-workers as a bare minimum, so I'm not in the worst shape cardio wise and it wouldn't be hard to jump back in full-time (other than the added stress on joints due to my much larger frame). There are no pools available for swimming, but I have a bike in my garage I can fix up (bad bearings and brakes - ez fixes).
I've always heard "the workout that works best is the one you stick with", but at the same time Jow Forums constantly balks at anything that doesn't involve barbells
Oliver Richardson
>My question is, what is Jow Forums's opinion on just doing straight cardio. >caring about a bunch of British rat milk yogurt maker’s opions
Julian Brooks
I ate 3000 calories worth of cheesecake because nobody was eating the one my grandma made and I didn't want her to feel sad It wasn't even very good
Straight cardio is better than nothing at all, but it's not going to make you as aesthetic as lifting will. It's still better than being fat and shitty though so if it's what you like go do it
Andrew Howard
Dear god, I shidded and fardded while exercising today. I was 10 minutes in and about to do squats when it came leaking out. Very ashamed but my bowel movements have been more regular since I started moving. Was wondering a similar question. I do 1 hour of exercise at the moment, jogging in place for 4 minutes, 1 minute of either trying to do as many push ups, squats, or crunches during that. I usually only get to do around 10 push ups, 20 squats and 20 crunches when I do. Am I ok or should I do something else?
And the thing is, aesthetics have never been a big deal to me. I'm apparently pretty attractive (my own self-esteem be damned, but I somehow managed to wife a hell of a keeper. Fake it til you make it, ye?).
I just don't like being fat. Being mildly overweight I pretty much went "fine, yea, I can deal with this". But these days I jiggle when I go over a road bump and I just caught the view of myself in a full sized mirror the other day and was very displeased to say the least. I used to poke a lot of fun at the older fatties in my career field (a very physical one that involves regularly lifting/carrying 100+ lbs around, sometimes up and down stairs... tons of stairs... and climbing ~100 ft antennas) and now I feel kinda bad about it. I'm becoming that guy that I'd make fun of not being able to climb an antenna lest they bend it.
Lincoln Nguyen
run a slightly heavier deficit than usual for a week if you're that worried about it. so long as you didn't go absolutely apeshit, it should sort itself out even without you adjusting your diet
>straight cardio it's not really going to do anything for you weight or aesthetics wise but it's better than nothing. if you're not going to stick with weight lifting i'd go ahead and go ham on the cardio
as for you not sticking to a diet, try to find someone that will keep you accountable. pester your wife to make sure you're not exceeding your calories
Nathan Clark
> Size G jacket almost fits I can almost taste it guys. So fucking close. I can close the zipper but it's super tight. Just a bit more and I will be able to wear my old clothes from when I was 20. Holy hell that was just the motivation I needed today.
stop while you're ahead, if you're smart enough to post here and feel regret then you're smart enough to put down the fucking spoon
Cooper Sanders
Man you could’ve just had a slice.
Liam Howard
>tfw prime rib and turkey rolls the next day
Tastes good man
Jaxson Gray
I did. She just cut it for me, it was fucking huge. I even insisted I have a small one or to cut it myself, but no, I got like a fucking quarter of the cake. And then she stalked me while I ate it so I couldn't even try and throw it out.
Adam Lee
How do I get enough Vitamin E without eating 300 fucking sunflower seeds or a shitload of almonds? That and calcium are the things I'm really struggling to get right now.
Jaxon Taylor
i take a multivitamin that includes it you could eat a lot of broccoli but that gets old
If you're not trying to look aesthetic then you should be fine. Just make sure that your cardio routine also includes WATCHING WHAT YOU EAT because that's where most of the weight loss is going to come from. You can't outrun a poor diet.
Jaxson Miller
>and calcium cup of whole milk cup of original fiber one cereal(or whatever fiber cereal you can get) that's a third of your calcium and almost all of your fiber for that day for 250 calories
Evan Bennett
i've had like 5 pieces of pie in the last 2 days
Bentley Hill
> Nobody posts pics anymore > Afraid to post mine and be called an attention whore
Posted before so if anyone is still around might remember. I'm trying a g sized jacked I had from when I was 20. It's a tight fit but I can get the zipper to close All my old photos look like some bigfoot encounter, I'm always in the background and blurry Also excuse the dirty mirror, it's not mine.
GUYS HELP I ATE OVER TDEE YESTERDAY AND TODAY AND I STILL HAVE THANKSGIVING LEFT OVERS HOW DO I HANDLE THIS
Grayson Taylor
Do you think it’s stupid not to want to start bulking until I’m at my goal weight? Jow Forums says I’m being a fag and should just start eating to gain muscle now and then cut later. I tried it this week but I can’t fucking do it, it feels wrong.
I have an intense aversion to putting on weight at all until I’m “done” and at my goal weight, which right now is 20 lbs away. I don’t know how to put it, maybe former fatties will understand. I’ve lost 64 lbs already. God why did I do this to myself?
Carter Rodriguez
I stuffed myself, okay? That's my right as an American. Know this, though: next year, I'll be eating for two, meaning myself and my muscles.
Joshua Campbell
Been slowly getting wife involved recently. My poor diet has been a rubbing point since we met, so she's excited that I'm asking her to help me cook healthier meals.
Yea. I think the demotivation is part of what kills me. I've realized in recent years that eating good tasting food has become sort of a coping habit when I'm stressed. Trying to replace that with drawing/writing to some effect. Soda is the big monster with me, though. I've done good for weeks (at one point months) but the second the workcenter gets put on 12s I'm chugging those things to stay awake so I can fix whatever the fuck broke down. (I work airway trans systems on an airfield for the record).
Luis Perry
I was on Jow Forums talking about how I was so enlightened about NoFap after 2 days of nofap and then I fapped. And I fapped to lesbian hentai with my legs spread like a bitch because that's the only way I get hard nowadays. I also filled a 2L water jug with 6 scoops of protein and poured water in it, drank some of it, and left it to sit overnight. Now I look at it and it looks like seawater with all the powder collected at the bottom, so I'm not even gonna open the cap, I'll just throw it out and buy a new one. I played vidya the entire day today because I was sore from yesterday somehow by doing not about ten pullups, some barbell rows, some bench presses, and some OHPs with dumbells. I am skinnyfat DYEL, I don't even have a broad back or the muscular fat guy look. My love handles could probably flap and fly me away like Dumbo's ears, it's so disgusting. And finally I'm not going to church this weekend because I'm not worthy enough to receive God's flesh or whatever
>And finally I'm not going to church this weekend because I'm not worthy enough to receive God's flesh or whatever don't be like that user, the call is for you to do better, not for you to be perfect
Brody Rivera
I'm too much of a shitbag to "do better" without the objective being perfection if that makes any sense, and so it's gonna take a lot more time than what I have tonight and tomorrow to get into the kind of pissed-off-at-the-world-and-everyone-in-it mentality to really work like an autist again. Idk. It's friday after Thanksgiving and I'm all alone and a little bit buzzed and my motivation is at zero. Thing is that respectable people don't need motivation to work, they just do, and so if I'm gonna do anything religious I'm gonna try to get to a point where I can be respectable first, otherwise I'd feel like a dick if I got to go into heaven but I was one of the fraudulent fucks I see at church
>without the objective being perfection Your objective as a Christian is to live as closely to Jesus's expectations of you as possible, that's as high of a bar as there is. You just have to accept that you'll always have a long way to go because perfection isn't attainable
>and so if I'm gonna do anything religious I'm gonna try to get to a point where I can be respectable first You're going to be waiting forever then. you become respectable by making small changes over a period of years. I know this isn't what you want to hear but go to a church and talk to a priest or pastor and see what they think you can change to live more in line with the ideals laid out by Christ
Aaron Price
>mfw got 1 kilo of quark but no idea wtf to do with it I can just eat it raw right or mix in some spices? I hate how it tastes normally. I figured I could add in lemon quite and some garlic and just put 200g on top of my omelette
Isaac Evans
Look I'm just going to work towards being a respectable person once my situation changes, and it's almost changed, just a few more months before I leave this school and I can go to a college and really get my life back. I'll grind my medical license out of it and I think then I could be in the presence of a tabernacle without loosing face
But right now? No no no no no because I'm just a dumb, unrefined cunt
Can I get some help where to measure my waist for the navy method?
It looks like most people do it @ the belly button but since I've been so fat for so fucking long my stomach sags really bad. Should I still be doing it at the belly button or between the ribs and hips?
Also anyone got advice for stretch Mark's? I have them pretty bad.
Pic is my fat ass. Sorry I posted it in the other thread but it died
IF YOU CAN'T CONTROL YOURSELF THEN IT'S BETTER THAT THEY GO IN THE BIN THAN IN YOUR MOUTH
Eli Bailey
>Do you think it’s stupid not to want to start bulking until I’m at my goal weight? No, I'm the same way.
The point of bulking is to build muscle and the point of building muscle is to be aesthetic.
You can't be aesthetic if you're fat.
Therefore, bulking while fat is a self-defeating concept. Don't do it.
Wyatt Clark
I stuffed myself and drank a bunch of wine for two days. I only gained a half pound. I feel a poop coming on so I could probably get rid of that half pound. Just walked 8 miles and I'm about to start doing pushups. We're going to make it.
Caleb Brown
>2nd day of weight lifting at home wish me luck, my program is:
>3x7 Calf Raises >3x7 Hammer Curls >3x7 Rows >3x10 Hammer Curls >+ 35 minute cardio >+ 3x5 Push Ups against wall >+ Joggingin place with weights >+ 5 to 10 minute cooldown
Time to check up on the correct forms since I'm a newbie. I don't want to visit pop city yet.
How do the pushups make you feel? Are you getting sore? You can do chest flies and tricep extensions to get those same muscles.
Brody Carter
I do them against a wall for now. When I can I'll go to the floor. I place my hands so that my chest does a lot of the work.
Austin Adams
nice trousers lol
Anthony Mitchell
Thanks they're underwear though mate
Luke Morgan
OK I'm done with it all. I guess the real reason I don't do tricep extensions is because they are my weakness it turns out. I can do all the other workouts with the "big weight" (10 kg for now), but when I tried the tricep one (behind the head) I felt like any rep it would fall or I'd cave in to pain. Turns out my left shoulder has probably had a permanent injury my entire life but it has gone unnoticed until now. It's the sheer pain and exhaustion it gives me that turns me away from that exercise.
Push ups have always been hard for me, perhaps because of this injury. As far as I can remember I've always had this, just never paid any attention to it. Still I do the push ups against the wall, but not too much that it hurts. First five are easy, I feel slight pain. Next five and the pain is bigger but still not bad. Third set of five and I want to step. Fourth set and it's already hard and I'm grunting. The final fifth set of push ups feel like desperation and there's always a heavy sigh and breathing afterwards.
I understand the importance of those triceps and I plan on improving their growth too, but I won't include it into the lifting. I'll leave it to the cardio where I do tricep moves all the time with light weights. I just don't list them there. I guess my point with this post is that I think others should also realize their limits and not push beyond them recklessly just because they think they can. You have to know you can. I still don't know if I can do tricep extensions with the big one.
Andrew Collins
Oof, yeah be careful. Injuries like that fucking suck. My left shoulder started flaring up too the last time I did pushups. I have never injured it so I'm not sure what is the cause. I might just be too heavy to be doing pushups since I lost a lot of muscle. I already fucked my knees up, all I need is to fuck my shoulder up too. Be careful but good luck with the lifting.
Cameron Turner
Yeah. I wish there was a shoulder support you could wear. Bandages don't really go well over the shoulder. Everything I buy is too small for or just rolls out.
Jordan Murphy
>stop using salt >everything tastes bland >even other spices taste bland now h-help...
>Happy I lost 6pounds in one month >Gain it all back on thanksgiving WHAT THE FUCK
Levi Diaz
The risk of hyponatremia is significantly more common than hyper. As long as you are not chugging a bottle of onions sauce, drink plenty of water, and have healthy kidneys salt shouldn't be restricted.
Jace Kelly
I have been using it quite a lot. I think I have water weight. Well I'm on cooldown right now might as well read up on this topic to see if it has any medical backing.
I didn't lose weight for a week so anons here said it's water weight and that the use of salt is to blame. I still had some fish roe paste this morning that is super salt, but I also add like a teaspoon of so.y sauce to my rice and sprinkle salt on everything. I think I can go without some for a week, right?
Caleb Moore
We dont have thanksgiving here but i went out for chinese food for the first time in my life with some colleagues and had an all you can eat so i had 3 plates of rice and meat after i had been to the gym. Then i went home and showered and went to a colleague party where the girl im orbiting was and i got drunk on half a bottle of whisky. Didnt do any moves on her besides just talking with her and leaning on her shoulder when i was "passing out".
God damnit if i hadnt gone there i wouldve regretted it but now that i went i also regret it fucking alcohol
>Check your extremities: are your hands, feet and ankles puffy? If yes, it is likely that your gain is water related. When you are retaining excess water, you might also notice imprints in your skin left by your socks
Yep. I have had this for years. So this is the fucking reason?? Shit. I always thought it was fat.
we don't have personal doctors here, but yeah. I don't think I have skin cracking around the area though, but yeah a little puffy bloat on my legs. Especially on the leg that used to be broken. it's not too bad though.
Matthew Martinez
If you aim to hit your micros, your macros will come with it, and with that, a balanced diet that'll have you on a deficit until an equilibrium is met where you're naturally slim, fit and healthy.
Have no family, went to Denny’s for Turkey, had one slice of pie with it. Then I had a burger for dinner.
Forgive me Pater, for I have sinned.
Benjamin Brooks
>3 small hamburgers for 1€ >no condiments, just the bun and a piece of meat >read the back label >lots of protein bro >tempted to buy them just for the meat and then throw away the buns >realize I could just buy meat instead What's a good meat to buy for protein? pork?
Juan White
Reminder that you are above all of this. You are strong. If getting fit was easy, we would all be fit, but the truth is people aren't. When you're working out or making sure your deficit isn't failing you can laugh at all those people who don't do anything to improve their lives. Losing weight is far more than just dieting as a meme to look better. It's a life change.
Chicken. Beef is good but more expensive and chicken is leaner.
Nolan Collins
I've built a ghetto home gym in my garage but after a week of use I've only used it once this week, stopped tracking MyFitnessPal as well. Need some absolvement
Brandon Peterson
How is it that I do all of the DON'Ts and ignore th DOs (besides calorie counting) and still lose weight and stay under 110lbs? Yall fat af
Gabriel Garcia
Why don't you idiots just puke up your food? Nobody is forcing you to digest those calories. You can even buy teeth guards to protect from stomach acids.
>workout every day >every day >every fucking day >eat the deficit >still look the same >week 6 This is not easy, that's for sure.
Easton Jackson
I've gained 5lbs since Thanksgiving
Nathaniel Stewart
gr8 b8 m8, 8/8
Cameron Howard
Are you losing weight?
Liam Cox
>Jow Forums Thanksgiving Confessions and Forgiveness Edition Can we please fix this? Its been several threads now. Learn to read and not just copy you retards.
Julian Cox
I lost 30kg and I still look the same. We'll always be fat, even if we lose the weight.
>have thick thighs for a guy >no gap >too tall for underwear to cover my legs >they rub together on long walks >always get rash and pink burnt skin >try to use moisturizer, never helps any advice for a fatty trying to exercise but this shit gets in the way?
Legs will still rub together. Exercising burns calories. That's a scientific fact, but I'm doing it for health. Exercising does far more than you think it does. Would take too long to list all the benefits of it, including losing weight and keeping yourself motivated to lose more. Losing weight is a mental game after all and overcoming the physical. Saying "working out does nothing for weight loss" is plain retarded.
Landon Brown
You can't outrun a bad diet, and exercise won't help you fix your diet or stick to it. And, if you can fix your diet and stick to it, then you don't need to exercise.
Leo Davis
I wasn't talking about diet, I was talking about thick legs rubbing together. I don't have a bad diet. You simply assumed I do. You're assuming a heck of a lot and then spouting misinformation.
Jeremiah Smith
If you survived halloween you will be fine
Wyatt Smith
>I wasn't talking about diet, I was talking about thick legs rubbing together. Yes, and I said that if you're not enjoying exercise then you can stop doing it because you don't have to. You can start up again when you're not so fat that exercise is unpleasant.
Then you said that exercise is important and that saying that "working out does nothing for weight loss" is "plain retarded."
I then said that you don't need to exercise because if you have the discipline to stick to a deficit diet you don't need to burn calories, and if you don't have the discipline to stick to a deficit diet you can't burn enough calories to matter.
Clearly the point I am making is that if your weight is making it too hard to exercise then you can always simply stop exercising, and the rest of my post is a supplemental point to support the central point. I haven't assumed anything about you at all.
Henry Williams
Start taking pics of your body every month retard, you can see yourself in the mirror every single day so you won't see big differences unless you compare yourself to a picture from before a month.
Dylan Clark
/fat/ I got drunk as shit again and ate over 3500 calories oh god im so sorry
Cooper Richardson
Looking good, man. It's little victories like that that make things worth it.
Blake Cruz
No one here lifts until proven otherwise
Grayson Myers
I had my second fuck up yesterday, only one more left
Ryan Mitchell
>old schoolmates all hitting late 20s and putting on fat >leanest, strongest, fastest I've ever been
AND THE TABLES TURN HAHAHA
Jordan Jenkins
Stop orbiting. Ask her out.
Daniel Hughes
chicken you can get away with pork if you make sure it's lean. pork has fat in it that isn't as obvious as the fat in beef so you have to watch it
